--- Find A Workout ---

Workoutnewman anderson
Ability Level:Aquatic Fitness
Type:General
Course:SC Meters
Duration:120 + Minutes
Distance:7700
Authorjohn
Submitted By:john
Email: john
Club:john
Club/Author Info:john

Set Category Set Description Set Intervals
Warm-up 5*400
1-3 IM
4-choice
5-free
20 seconds rest for 400
Kick Set 8*75- odds IM/even free
50 kick technique 25 fast
20 seconds rest for 75
Pre-Set 5*200 free negative split
all 200 should be about 20-25 seconds from record
20 seconds rest for 200
Drill Set 4*75 free
50 drill-which drill you want
25 pace getting faster
20 seconds for 75
Main Set 2(400+200+100+50)
400&200- free 75%
100&50-best stroke
100-10 seconds from record
50-4 seconds from record
after 400-15 seconds
after 200-20 seconds
after 100-30 seconds
after 50-1 minute
Kick Set 600 kick with flippers
100 free/100 fly
1 pool on each side
none
Main Set 2(400+200+50)
400- free 75/80%
200- choice 80/85%
50- best stroke all out
after 400-20/30 seconds
after 200-25/40 seconds
after 50-1 min
Warm-Down 400 with flippers technique
100 free/100 back

Total = 7700 SC Meters
10000000527

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.